Breathwork Basics: The Benefits & How to Start

Breathwork is one of the most accessible wellness practices out there. Regardless of age or activity level, anyone can participate. Breathwork uses controlled breathing techniques to reduce stress and improve mental and physical well-being. Breathwork is a way to activate your body’s parasympathetic nervous system, which controls the body's ability to relax. As a result, proper breathing techniques can have tremendous effects.

Benefits of Breathwork

Reduced Stress and Anxiety

• Activation of parasympathetic nervous system promotes relaxation and halts the "fight or flight" response

Enhanced Respiratory Function

• Regular usage can improve lung capacity

Improved Cardiovascular Health

• Lowered blood pressure

Improved Cognitive Function

• Increased oxygen flow to the brain
  

Different Techniques for Breathwork

I've composed a list of common breathwork techniques. When determining which one you should use, try to pick one that feels right to you. Regardless of which method you choose, aim for about 5-10 minutes of breathwork per day in a quiet environment.

Box Breathing:

This technique involves a four step process illustrated in the image below, alternating between inhaling, holding your breath while full of air, exhaling, and holding your breath without air. Initially, aim for about 4 seconds on each step. As you feel more comfortable, feel free to take longer on each step, pushing for 5 or 6 seconds (or whatever feels best for you).

4-7-8 Breathing:

This technique is a three step process: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds, and repeat. This can be done sitting up or lying down.

Diaphragmatic/Belly Breathing:

This technique, also known as belly breathing, involves focusing on your belly rising as you inhale and falling as you exhale. When first starting this technique, I find it helpful to place one hand on your chest and one hand on your abdomen. When taking a deep breath, concentrate on moving only the hand placed on your abdomen while keeping the hand on your chest still.

Five-Finger Breathing:

This technique involves using one hand as a base while the other hand traces the base hand's fingers. Starting at your thumb, inhale through your nose on the "climb" up each finger and exhale through your mouth on the "descent" of each finger. make sure to breathe deeply and slowly on each breath. This technique is also very easy to teach to younger children.